Name: Playbook - Cole Shaffner - Pull up madness
Uploaded: 2022-07-28T13:57:55.361Z
Duration: 60 min
Description: Pull up madness

Man, this was a truly insane workout that pushed the limit 🤣🔥

Robin Persaud

ramiro 

Simple pull day; but strategically hitting the key muscles, will be sore from those 100 chin ups 😂 but hey no pain no gain 😈🏋️‍♂️

I love doing crazy challenges like this. Makes the workouts fun and unique. 
Please use an assisted pull up machine or bands to take some bodyweight off it needed. 
Warm up with dead hangs and foam roll the back for 2-3 minutes.

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

*** 100 reps to start the workout 🤪
Yes, I’m serious! 
If you need to use an assistance machine or bands that is fine. 
I did 14/15 sets of 7-8 reps.
You could do 20 sets of 5. Whatever works! This is 50% of the workout.

Chin ups

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Dumbbell hammer curls

Using a straight bar attachment, sit on a bench or ground.
Pull to your forehead, keeping the elbows high and trying to feel the rear delt working the whole time! 
I like to pause on the contraction and slowly bring it back.

Seated cable face pulls

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the bar down engage your lats

Rope straight arm pulldown

Pull up madness

Chiseling the chest!

And that’s a wrap on a solid leg day 🔥

Legsss

Core

Back/Biceps

These recent workouts been hitting different 🤣 they go real hard !!! Proper solid workout 🔥🏋️‍♂️

High volume 
Push Day

First leg destruction of the year completed !!! ABSOLUTELY DESTROYED THESE QUADS 🔥🔥

Legs

Short but sweet workout… added a few more to it but good way to end  Tuesday 🔥

Added a few more workouts to increase the burn !!! Biceps are burning 🔥🔥🔥🔥

Quick Biceps & Core

Great to be back , took it slow today but glad to be back in the groove !!

Back day!

Another insane chest/Tri/shoulder workout in ! Great way to end the week 🔥🔥

Man’s pulled through with a chest ripping workout 🏋️‍♂️🔥 burn was felt through and through 🤪

Chest/Shoulders/Triceps

Another leg day down !! Time to get the Stairmaster set in !!

Absolutely destroyed my legs once again … added leg extensions !🏋️‍♂️🔥

Pull up madness

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